Saturday 9.19.20 CFSBK’s 13th Birthday!

Strength

EMOM 13:00
1 Power Clean

Notes:
Work up to a heavy but technically sound single. If you’re feeling good try to make lots of small consistent jumps.

METCON

AMRAP 20:00
400m Run
13 Kipping Pull-Ups
13 Deadlifts

Notes:
Run: Fast!
Pull: 13 Kip/8 Kip/8 Strict/8 Self Assisted
Should take you 1-3 sets per round.
DL: (+ / 225 / 185 / 155 / 115 / 95 / -)
Should be a weight you could possibly do unbroken fresh but will want to break into 2-3 mini sets in the workout

“EDUCATION FRONT LINE”

AMRAP 20:00
1-2-3-4-5-6-7-8…
SA DB Hang Power Clean
SA DB FSQ
SA DB Push Press

This workout is dedicated to our educators! Read the full write up on yesterday’s post and if you can, take a moment to donate to Operation Backpack which has the goal of providing brand new backpacks and grade-specific school supplies to children living in homeless and domestic violence shelters throughout NYC.

Notes:
Round 1: 1 Left arm Clean, 1 Left arm FSQ, 1 Left arm PP, 1 Right arm Clean, 1 Right arm FSQ, 1 Right arm PP
Round 2: 2 Left arm Cleans, 2 Left arm FSQs, 2 Left arm PPs, 2 Right arm Cleans, 2 Right arm FSQs, 2 Right arm PPs